Superjuices, energy shots, vitamin-infused nutrition bars—grocery stores teem with foods that have been pumped up with nutrients during processing. That’s good, right? Not necessarily. Eat enough fortified foods in a day—especially along with a multivitamin or a single-ingredient supplement like calcium—and you could end up not only with more of an ingredient than you need but also more than is good for you.

It seems like nearly every day brings new headlines about the role of dietary supplements in our health. But, are they right for you? Vitamins, minerals, herbals and other products can have risks, along with their benefits. The key is fitting them into your unique diet. Here’s how they might.